LeaderStat provided this article.
Some days are crazy and chaotic, where we feel as if we are being pulled in 20 directions at once. With all of your home and family responsibilities and workplace demands, we may find that we are struggling to get enough good-quality sleep. Sleep that is poor quality and on an erratic schedule can be detrimental to our mental and physical health.
To be considered healthy sleep, it must encompass these three components:
- Quantity – how much sleep we get
- Quality – sleep that is uninterrupted and refreshing
- Consistency – made challenging by irregular or night shift work and chaotic lives
With so many people and responsibilities making demands on our time, something must give, right? So, we make what seems like the necessary decision to sacrifice quality sleep. But attention to these straightforward tips can bring about positive changes that will impact the “health” of your sleep.
1. Stick to a consistent sleep schedule:
Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and improve the quality of your sleep.
2. Create a sleep-conducive environment:
Make sure your bedroom is dark, cool, and quiet. Use blackout curtains, earplugs, or a white noise machine if necessary. Also, invest in a comfortable mattress, pillows, and bedding.
3. Limit exposure to screens before bed:
The blue light emitted by electronic devices can interfere with your body’s production of melatonin, a hormone that regulates sleep. Avoid using your smartphone, tablet, or computer for at least an hour before bedtime.
4. Practice relaxation techniques:
Activities such as reading, taking a warm bath, or practicing yoga can help you unwind and prepare for sleep. Avoid stimulating activities like watching TV, working on your computer, or exercising right before bed.
5. Avoid caffeine, alcohol, and heavy meals before bedtime:
These can interfere with your sleep and cause restless nights. Try to avoid consuming them for at least a few hours before bed. Instead, opt for a light snack or a cup of herbal tea to help you relax.
6. Don’t toss and turn:
If after 20 minutes you can’t fall asleep, don’t allow yourself to become frustrated and begin tossing and turning. Sometimes the harder you try to get some shut-eye, the more stubbornly sleep evades you. Instead, do something calming, such as reading or listening to soft music, until you feel sleepy.
Consistently getting adequate, quality sleep will enhance every aspect of your life. Make it a priority!
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